FRIDAY, March 8 (HealthDay News) -- The loss of an hour of sleep
that comes with the switch to daylight saving time overnight
Saturday can be uncomfortable if you don't take some simple steps
to prepare, experts say.
To help you adapt, Dr. Praveen Rudraraju, director of the Center
for Sleep Medicine at Northern Westchester Hospital in Mount Kisco,
N.Y., offers the following tips: For the two weeks after the time change, get up five to 10
minutes earlier every two to three days.Exercise 30 to 40 minutes in bright light (before 5 p.m.)
daily.Eat at least three to five hours before you go to bed.Don't drink caffeinated beverages after noon.Limit alcohol to one drink with dinner and do not have alcohol
after dinner.Don't do any computer work during the hour before bedtime.
Instead, relax by reading, listening to quiet music or watching
TV.Stay out of your bedroom until bedtime. If possible, do not
work in your bedroom.
The bedroom should be used for sleep and sex only, Rudraraju
advised in a hospital news release.
Dr. Lewis Kass, a children's sleep specialist at Northern
Westchester Hospital, also has advice for parents who are concerned
about how the time change will affect their children's sleep
Because it stays light longer after the change to daylight
saving time, it may be harder for many children to get to sleep at
their normal time. This can result in daytime sleepiness, he
But longer daylight may play less of a role in children's sleep
problems than their use of handheld electronic devices until well
after sunset, according to Kass. Ideally, children should stop
using the devices at dusk but it might be more realistic to turn
them off by 8 p.m. or 9 p.m., he said.
"Don't read too much into what the time change means. If bedtime
is 8:30 then keep it at 8:30. For a few days it may take a little
longer to fall asleep or a child might feel a little sleepier in
the morning, but they will adjust as long as sleep times and wake
times are kept on schedule," Kass said in a hospital news
The American Academy of Sleep Medicine has more about making the
daylight saving time.